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Old 11-10-2013, 06:39 PM   #901
BendtheBar
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Originally Posted by bamazav View Post
Thanks Steve, but it is just one step toward the goal.
Seems like things have been running great.
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Old 11-10-2013, 10:07 PM   #902
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Originally Posted by BendtheBar View Post
Seems like things have been running great.
They have been running great. I am just concerned that I keep from injury. We have a mock meet scheduled for the kids on Saturday, it will be a good time to see where I am.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-10-2013, 10:42 PM   #903
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Great work man.
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Old 11-11-2013, 06:04 PM   #904
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Default 11/11/13 Dog House Training

Leg Extensions
3 x 8 x 50

Deadlifts
5 x 135
5 x 175
3 x 225
1 x 275
1 x 295
1 x 315
1 x 335 PR
5 x 225

GHR superset with RDL
10 x BW -> 10 x 135
10 x BW -> 10 x 135
10 x Bw -> 8 x 135

Quad Blaster superset with leg Extensions
10 x BW -> 10 x 60 - daughter called to share with me her Squat PR 8 x 120 (only been lifting seriously for about 3 months)
15 x BW -> 10 x 60
10 x BW -> 12 x 60

EZ Bar Curls superset with Pin Wheel Curls
10 x 65 -> 10 x 35
8 x 65 -> 6 x 35
4 x 65 -> 5 x 35

NOTES
All Supersets were done with no rest between sets until the entire set was completed.

Deadlift PR today. I probably could have pulled 350 today, but left hand grip started to slip on 335, so I didn't push it.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-12-2013, 08:51 PM   #905
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Default 11/12/13

Bench Press
10 x 45
8 x 95
8 x 120
8 x 120
10 x 120

DB OHP superset with Side Laterals
10 x 40 -> 10 x 10
6 x 40 -> 8 x 10
5 x 40 -> 8 x 10

Pendlay rows superset with Reverse Grip DB rows
5 x 135-> 10 x 40
5 x 135 -> 8 x 40
5 x 135 -> 10 x 40

Decline Bench superset with DB flyes
10 x 95 -> 8 x 20
8 x 95 -> 8 x 20
6 x 95 -> 5 x 20

Rope Push Downs superset with Rope Overhead Extensions
10 x 44 -> 6 x 44
6 x 44 -> 3 x 44
5 x 44 -> 3 x 44

NOTES

Joints are feeling the overall volume.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-14-2013, 09:15 PM   #906
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
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Posts: 4,897
Training Exp: 5
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Fav Supp: Deadlifts
Reputation: 222686
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Default 11/14/13

Seated Overhead Press superset with Lat Pulldowns
5 x 105 10 x 44
3 x 125 10 x 66
5 x 135 10 x 66
20 x 65 10 x 66

DB OHP
3 x 10 x 40

Dips
3 x 10 x BW

Face Pulls
25 x 22
20 x 22
15 x 22

Spider Curls
10 x 59
10 x 59
15 x 59

Burst Training - 20 seconds as fast as possible, 10 seconds rest
4 rounds of Landmines - Bar plus 22 lbs
4 rounds of KB Swings - 10 lb KB

NOTES
Only recorded the working sets today. My joints, in particular my shoulders have been really sore lately so I backed off some of the heavier stuff. On Monday I will be moving back to 5/3/1 for a while to keep strength progressing but to give my joints a time to rest up.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-15-2013, 03:45 PM   #907
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Default 11/15/13 Dog House Training

Squats
5 x 185
3 x 205
6 x 210

Goblet Squats
3 x 10 x 35

Glute Ham Raise
3 x 10 x BW

Vertical Leg Press
3 x 5 x 200

Leg Curls
15 x 50
15 x 50
12 x 50

NOTES
Not much to say, today was leg day pure and simple.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-16-2013, 02:14 PM   #908
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Default 11/16/13 Mock Meet

Deadlift - 339 PR
Squat - 271 - I was feeling yesterday's leg work big time. 4 lbs below my personal best.
Bench Press - 185 PR - It was ugly but I got it up.

Total = 795

Next Mock meet will be at the end of January or early February.
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David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 11-16-2013, 02:26 PM   #909
MikeM
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Nice total! 2 PRs out of 3 is always a good day, and close on the other lift to boot. Staying injury free is even better. Good choice to take it easy on the joints. But back is holding up well right?

Good stuff Bama.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 11-19-2013, 01:04 PM   #910
bamazav
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Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,897
Training Exp: 5
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Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
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Default 11/18

5/3/1 for Powerlifting

Bench Press
wu 10 x 45
wu 6 x 6
wu 3 x 95
3 x 110
3 x 130
3 x 145
1 x 160
1 x 160
1 x 160

DB Incline Bench
5 x 10 x 40#

Chins
5
4
3
3
3

Rope Pushdowns superset with Face Pulls
8 x 50 -> 8 x 50
8 x 50 -> 8 x 50
8 x 50 -> 8 x 50

NOTES

Had to make some changes to help my joints and yet still get stronger. 5/3/1 served me well in the past so I am going to give it another go.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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